WOD / Blog
08 August 2026
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
07 August 2026
Warm-Up: Coach’s Choice Strength/Skill: Snatch 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 6 RFT (18 Minute Time Cap) 6 Snatches (115/75)(75/55) 36 Double Unders Stimulus/Focus: The bar should be moderate in weight. Find a steady pace on the snatches-think singles. […]
06 August 2026
Warm-Up: Coach’s Choice Strength/Skill: Rig Work: 10 Minutes to Work on Rig Skills WOD: Jennifer Complete as many rounds and reps as possible in 26 minutes of: 10 pull-ups 15 kettlebell swings 20 box jumps F: 35-lb kettlebell, 20-inch box M: 53-lb kettlebell, 24-inch box Masters: 1/25# KB; Step Ups Canadian 1st Class Constable Jennifer […]
05 August 2026
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 4 x 4 x 4 x 4 x 4 x 4 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 12 Minute GAFAP 3 Burpee Box Step Overs (Bodyweight) 3 Dumbbell Deadlifts (50/35)(35/20) 6/6, 9/9, 12/12 . . . Stimulus/Focus: Find a steady pace and just […]
04 August 2026
Warm-Up: Coach’s Choice Strength/Skill: Back Squat 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: For Time (12 Minute Time Cap) 25-20-15-10-5 Back Squats (135/95)(95/65) 5-4-3-2-1 Wall Walks Stimulus/Focus: The barbell should be heavy. Try to complete each round in no more […]
03 August 2026
Warm-Up: Coach’s Choice Strength/Skill: Shoulder Press 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: Today’s WOD consists of three separate AMRAPs. You will have three separate scores. The only reps that count are the max effort reps in the remaining time […]